Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds:
12 Deadbug Floor Angels
6 Single Leg Glute Bridge + 10 second Hold at Top (each)
3 Hand Release Push Ups
Athletes Notes
Dead Bug Floor Angel
Single Leg Glute Bridge Hold
Hand Release Push Ups
——– Knee Push Ups or Incline Push Ups or Elevated Knee Push Ups
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
EMOM 9 Minutes
Minute 1: 8 Tempo Rear Foot Elevated Bodyweight Deadlift @ 2121 (left)
Minute 2: 8 Tempo Rear Foot Elevated Bodyweight Deadlift @ 2121 (right)
Minute 3: Rest
*if you follow tempo correctly, it should take you 48 seconds to complete 8 reps.
Athletes Notes
Demo Video
Rear Foot Single Leg Bodyweight Deadlift ——remember, this is a hinge! 🙂
Tempo Explanation
2 seconds down, pause for 1 second at the bottom, 2 seconds up, pause for 1 second at the top.
Flow
0:00 – 1:00 8 Tempo Rear Foot Elevated Bodyweight Deadlift @ 2121 (left)
1:00 – 2:00 8 Tempo Rear Foot Elevated Bodyweight Deadlift@ 2121 (right)
2:00 – 3:00 Rest
3:00 – 6:00 Complete set 2
6:00 – 9:00 Complete set 3
Scaled
EMOM 9 Minutes
Minute 1: 8 Slow Wall Assisted Single Leg RDL (left)
Minute 2: 8 Slow Wall Assisted Single Leg RDL (right)
Minute 3: Rest
Mayhem Moms
EMOM 9 Minutes
Minute 1: 8 Tempo Rear Foot Single Leg Bodyweight Deadlift OR if balance is difficult Wall Assisted Single Leg RDL @ 2121 (left)
Minute 2: 8 Tempo Rear Foot Single Leg Bodyweight Deadlift OR if balance is difficult Wall Assisted Single Leg RDL @ 2121 (right)
Minute 3: Rest
*if you follow tempo correctly, it should take you 48 seconds to complete 8 reps.
Bodyweight: Shego (Time)
3 Rounds
5 Pike Push Ups or 10 Single Arm Banded Strict Press (left)
45 second Side Plank (left)
5 Pike Push Ups or 10 Single Arm Banded Strict Press (right)
45 second Side Plank (right)
50ft Handstand Walk (or 100ft Bear Crawl)
Athletes Notes
Workout Strategy and Flow
Pike Push Up OR Banded Single Arm Strict Press
Side Plank – aim to hold for the full 45 seconds.
Handstand Walk OR Bear Crawl
If doing handstand walk, you should be able to complete at least 25ft unbroken at a time.
Remember for the bear crawls, the lower the hips, the more difficult the movement.
Substitution
Pike Push Ups —> Pike Shrug
Scaled
3 Rounds
5 Pike Shrugs
45 second Knee Side Plank (left)
5 Pike Shrugs
45 second Knee Side Plank (right)
20 Bear Crawl Alternating Shoulder Taps (L+R=1)
Mayhem Moms
3 Rounds
5 Pike Push Up OR Banded Single Arm Strict Press (left)
45 second Side Plank (left)
5 Pike Push Up OR Banded Single Arm Strict Press (right)
45 second Side Plank (right)
20 Bear Crawl Alternating Shoulder Taps (L+R=1)
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
EMOM 9 Minutes
Minute 1: 8 Tempo Rear Foot Elevated Single Dumbbell Deadlift @ 2121 (left)
Minute 2: 8 Tempo Rear Foot Elevated Single Dumbbell Deadlift @ 2121 (right)
Minute 3: Rest
*if you follow tempo correctly, it should take you 48 seconds to complete 8 reps.
Athletes Notes
Demo Video
Rear Foot Single Leg Single Dumbbell Deadlift
Tempo Explanation
2 seconds down, pause for 1 second at the bottom, 2 seconds up, pause for 1 second at the top.
Flow
0:00 – 1:00 8 Tempo Rear Foot Elevated Single Dumbbell Deadlift @ 2121 (left)
1:00 – 2:00 8 Tempo Rear Foot Elevated Single Dumbbell Deadlift @ 2121 (right)
2:00 – 3:00 Rest
3:00 – 6:00 Complete set 2
6:00 – 9:00 Complete set 3
Mayhem Moms
EMOM 9 Minutes
Minute 1: 8 Tempo Rear Foot Single Leg Single Dumbbell Deadlift OR Wall Assisted Single Leg RDL @ 2121 (left) – hold dumbbell if possible
Minute 2: 8 Tempo Rear Foot Single Leg Single Dumbbell Deadlift OR Wall Assisted Single Leg RDL @ 2121 (right) – hold dumbbell if possible
Minute 3: Rest
*if you follow tempo correctly, it should take you 48 seconds to complete 8 reps.
Minimal: Shego (Time)
3 Rounds
10 Single Dumbbell Push Press (left) (50/35)
100ft Single Dumbbell Farmer’s Carry (left) (50/35)
10 Single Dumbbell Push Press (right) (50/35)
100ft Single Dumbbell Farmer’s Carry (right) (50/35)
50ft Handstand Walk (or 100ft Low Bear Crawl)
Athletes Notes
Workout Strategy and Flow
Single Dumbbell Push Press
Single Dumbbell Farmers Carry – aim to hold for the full 45 seconds.
Complete a 40 second hold in place if needed
Handstand Walk OR Bear Crawl
If doing handstand walk, you should be able to complete at least 25ft unbroken at a time.
Remember for the bear crawls, the lower the hips, the more difficult the movement.
Substitution
Pike Push Ups —> Pike Shrug
Mayhem Moms
3 Rounds
10 Single Dumbbell Strict Press (left)
100ft Single Dumbbell Farmers Carry (left)
10 Single Dumbbell Strict Press (right)
100ft Single Dumbbell Farmers Carry (right)
20 Bear Crawl Alternating Shoulder Taps (L+R=1)
Bonus Stretching (No Measure)
1:00 Cat Cow
1:00 Pancake Stretch
Athletes Notes
Cat Cow
Pancake Stretch